Lto dehydrated fruit, you know, it is a great classic of the party table. What we often tend to ignore, however, is that dried figs, dates, apricots and other fruits they can prove to be valuable allies for health throughout the year.
The reason? Poor in water but rich in fiber and mineral salts, present in greater quantities than the fresh version, dried fruit is nutritious, gives energy and allows you to satisfy even the desire for sweet. In short, it can be a healthy snack to always keep at hand, in office as before playing sports.
To take full advantage of its benefits, however, it is good to know that dehydrated fruit is also pretty caloric because it contains more sugars than fresh. On average it is estimated that 100 g can provide up to 300 kcal.
With the advice of Doctor Maria Bravo, biologist and nutritionist of the Women’s Health Center Humanitas for her of the hospital Humanitas San Pio X, we reviewed the properties of the different types of dried fruit and we have collected some tips to make the most of their many benefits.
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Dried figs and dates: not just at Christmas
It is undoubtedly the dried fruit most consumed during the Christmas period. However, the health benefits of dried figs and dates are so many that it would be wrong to relegate these foods to parties only.
Dried figs are indeed rich in water-soluble fibers, as pectin, as well as mineral salts such as potassium, calcium – present in quadruple quantity compared to dry ones – e vitamin B. They are great for counteracting the constipation but also to preserve heart health. A recent study has indeed highlighted how the assumption of water-soluble fibers such as pectin be associated with a reduced risk of cardiovascular disease.
Also dates, known since ancient times for theirs nutritional virtues, are an excellent source of mineral salts, in particular magnesium, calcium, iron, potassium and zinc.
In addition, dried figs and dates are precious allies of good mood: these dehydrated fruits contain in fact tryptophan, precursor of the serotonin, or thehappiness hormone.
If during the holidays they are consumed especially at the end of a meal, since they are very sugary foods, dehydrated figs and dates should actually be eaten as a snack or, even better, to Breakfast because they give energy without weighing you down.
Raisins for sports enthusiasts
Small yet considered a real one super food it is also raisins.
Raisins, as they are commonly called, it contains in fact a good quantity of fibers, mineral salts but also C vitamin.
Free of cholesterol and high in fiber, raisins are useful for the prevention of diabetes. Not only that, it would also be an excellent ally to prevent them heart disease because it is able to keep blood triglyceride levels under control.
Rich in antioxidants to counteract aging, raisins are then a great snack for those who play sports. The reason? It is easy to consume and provides readily available sugars as well as mineral salts such as potassium which promotes muscle activity and counteracts feeling of fatigue.
Raisins can also be eaten at Breakfast to do the full of energy, along with a low-fat yogurt or added to whole grains.
Dried apricots even in menopause
Among the dehydrated fruit, apricot is the one that has the higher percentage of protein. Less caloric than the others, it is also recommended for those who are a diet, without exceeding the quantity of 2/3 fruits per day.
Its properties are also many: dried apricot is in fact rich in C vitamin and of Vitamin A thanks to the presence of carotenoids, useful, among other things, to preserve the health of retina and therefore of the eyes.
Not only that, dehydrated apricots are also valuable in menopause to oppose osteoporosis. The secret is the presence of boron, a mineral that stimulates the action of phytoestrogens taken through food, contributing to the absorption of calcium, which is essential for bone health.
Plums: not just for the intestine
What the dried plums have a laxative effect is certainly not a mystery, however their virtues do not concern only the intestine.
Also in this case it is a food rich in nutrients, including minerals and Vitamins E, K and C. In addition to providing energy, prunes are valuable for liver health and, thanks to the presence of two sugars, fructose and sorbitol, they also improve blood circulation.
The presence of fibersit also contributes to increase the feeling of satiety: for this reason plums are an ideal snack to break hunger even when you are on a diet.
Apples and ginger: greedy and crafty
Among the dehydrated fruit to be preferred there are also the dried apples, which can be an excellent snack even for most people little ones, proposals such as greedy chips and very easy to do at home.
In addition to being nutrientsthanks to the presence of iron, dehydrated apples are also recommended in case of anemia.
Finally, for those who love its particular flavor, it is an excellent alternative to the fresh version dehydrated ginger. Rich in vitamin A, B6, K, it is in fact a tactical remedy to relieve the sense of nausea, but also for counteract migraine And stomach ache.
How to choose dehydrated fruit
To fully exploit the benefits of dehydrated fruit on the market, however, it is good to pay attention to the label: the advice is in fact to focus on natural and organic versions, which do not have added sugars and preservatives. In fact, the risk would be to considerably increase the calorie intake, which is already quite high in itself.
For the same reason, special attention should also be paid to quantity: Regardless of the dehydrated fruit chosen, it is recommended to do not exceed 30 grams per day, possibly including dried fruit in a balanced diet, accompanied by physical activity.
Dehydrated fruit: how to prepare it at home
To have the security of a natural product, dehydrated fruit can also be prepared in home.
The simplest way is to use the oven at a low temperature, come on 40 to 60 °. The fruit will be cut into very thin slices then arranged on a sheet of paper oven, for a while drying that can go from 4 to 12 hours.
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